Food, training & wellbeing by the minute.
Meals, recipes, training and timing are laid out for the day. Open your plan and see your next step.
Today. Perfected.
Your whole day, in one guide.
Your meals, workouts and wellbeing live together. No gathering advice from scattered tabs, apps and notes to build your own schedule.
Track what you do with Journal
Log meals, monitor calories and record activities in Calicen. Your plan and your actual day stay connected.
Plan
IN 100717 DAYS
Scheduled for today are meals, training and wellbeing. Learn about Weeks 14–15 →
Nutrition
Meals
Snacks to reach your daily calorie target
2,368
2,500
132 kcal
planned meals
daily target
room for snacks
Your planned meals provide the base. Choose snacks to make up the difference to your personal daily calorie target.
This preview uses a 2,500 kcal daily target. Log in for your personal calorie requirements. Log in
Protein with cacao and berries
0.3 servings ≈ 132 kcal
Cinnamon apple pudding
0.3 servings ≈ 132 kcal
Chickpea hummus
0.9 servings ≈ 132 kcal
Fruit and nuts snack
0.4 servings ≈ 132 kcal
.jpeg?locale=en)
Kefir snack
0.3 servings ≈ 132 kcal
Training
Exercises
Daily activation
VILPAs
.png?locale=en)
Mind & recovery
Wellbeing
.png?locale=en)
Guided Loving Kindness Meditation
22 min · EN
24-hour overview
Your day at a glance
See how meals, exercise, VILPAs, and recovery fit together across the day.
Practical help
24h Cronogram
Summary of a day's rhythm
Nutrition Dashboard
Targets
Calories
2,368
of 2000.0 kcal
of 2000.0 kcal
118%
of target
of target
+368kcal
over target
Reference targets
Calorie Composition
Fat
Dominant macro
Dominant macro
|
55%
135.1g |
Fats
|
|
18%
101.0g |
Proteins
|
|
26%
144.4g |
Net Carbs
|
▼
Moderate Carb Level
Targets
Water
2482 /
3700 g
67%
Fiber
65 /
30 g
217%
Protein
101 /
50 g
202%
Net Carbs
144 /
50 g
289%
Total Fat
135 /
70 g
193%
Sodium
2783 /
2300 mg
121%
ANALYSIS
Animal vs Plant
Outter Ring: Energy · Inner Ring: Protein
Plant
Dominant
Dominant
| Animal | vs | Plant |
| 7% | Energy | 93% |
| 16% | Protein | 84% |
Omega 3/6 - Balance
Omega-6 to Omega-3 Ratio
0.7 : 1
▼
9.0
4.0
1.0
Good Zone
Balanced
Balanced
High Omega-6
Pro-Inflamatory
Pro-Inflamatory
Suggestions:
Raise Omega-6 or Lower Omega-3
Raise Omega-6 or Lower Omega-3
Omega-6
4.6 g
Omega-3
7.1 g
Nutrient Densities
| Score | Status | ||
|---|---|---|---|
 |
Nutrition Density Score | 80/100 | High |
 |
Fiber Density Score | 100/100 | Excellent |
 |
Protein Density Score | 57/100 | Medium |
 |
Vitamin Density Score | 83/100 | High |
 |
Mineral Density Score | 79/100 | High |
Compare nutritional quality for the same energy budget. The calorie basis is 2,000 kcal: conceptually, scale an ingredient or recipe to 2,000 kcal and compare its nutrients with the reference targets. This is a comparison tool, not a suggested portion or a personal daily intake report.
How to use these scores
Fiber is compared with its standard Daily Value. Protein uses three times its standard Daily Value. Vitamin and mineral scores cap each nutrient’s Daily Value contribution at 100% before averaging, then adjust that average to 2,000 kcal. The overall score averages fiber, protein, vitamin and mineral scores; scores are capped at 100. Missing nutrient data contributes zero. These reference scores do not change with your personal targets.
Use protein and fiber scores to shortlist ingredients or recipes that help meet your goals within your calorie budget. Compare foods used for the same purpose, then check realistic portions and the detailed nutrient amounts. A high score alone does not establish a balanced diet.
Nutrient Details
General
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 2368 kcal |
118%
|
| Protein | 101 g |
202%
|
| Water | 2482 g |
67%
|
| Fiber | 65 g |
217%
|
| Phytate | 0 mg | -- |
| Oxalate | 0 mg | -- |
| Caffeine | 88 mg |
22%
|
| Alcohol | 0 g | -- |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 3926 ug |
436%
|
| Vitamin C | 532 mg |
591%
|
| Vitamin E | 46 mg |
308%
|
| Vitamin D | 130 ug |
649%
|
| Vitamin K1 | 1146 ug |
955%
|
| Vitamin K2 | 300 ug |
250%
|
| Vitamin B1 | 52 mg |
4314%
|
| Vitamin B2 | 53 mg |
4039%
|
| Vitamin B3 | 98 mg |
615%
|
| Vitamin B5 | 82 mg |
1646%
|
| Vitamin B6 | 52 mg |
4006%
|
| Vitamin B7 | 21 ug |
69%
|
| Vitamin B9 | 1906 ug |
477%
|
| Vitamin B12 | 79 ug |
3279%
|
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 1443 mg |
144%
|
| Chromium | 45 ug |
129%
|
| Copper | 5 mg |
514%
|
| Iodine | 396 ug |
264%
|
| Iron | 22 mg |
123%
|
| Manganese | 13 mg |
571%
|
| Magnesium | 895 mg |
224%
|
| Phosphorus | 1532 mg |
219%
|
| Potassium | 8365 mg |
178%
|
| Selenium | 159 ug |
288%
|
| Sodium | 2783 mg |
121%
|
| Zinc | 28 mg |
258%
|
Did you know?
Carbohydrates
| Nutrient | Amount | % DV |
|---|---|---|
| Total Carbs | 209 g |
68%
|
| Net Carbs | 144 g |
289%
|
| Sugars | 61 g |
121%
|
| Starches | 2 g |
5%
|
| Fiber | 65 g |
217%
|
| Soluble Fiber | 8 g |
78%
|
| Insoluble Fiber | 7 g |
37%
|
Proteins
| Nutrient | Amount | % DV |
|---|---|---|
| Protein | 101 g |
202%
|
| Alanine | 139 g |
2784%
|
| Arginine † | 77 g |
1537%
|
| Aspartic Acid | 124 g |
2476%
|
| Cysteine † | 20 g |
2875%
|
| Glutamic Acid † | 153 g |
3064%
|
| Glycine † | 78 g |
1569%
|
| Histidine * | 21 g |
418%
|
| Isoleucine * ^ | 50 g |
1000%
|
| Leucine * ^ | 93 g |
1851%
|
| Lysine * | 65 g |
1307%
|
| Methionine * | 27 g |
3860%
|
| Phenylalanine * | 50 g |
1000%
|
| Proline † | 53 g |
1051%
|
| Serine | 65 g |
1292%
|
| Taurine | 40 g |
10095%
|
| Threonine * | 67 g |
1338%
|
| Tryptophan * | 18 g |
2017%
|
| Tyrosine † | 42 g |
841%
|
| Valine * ^ | 78 g |
1557%
|
* Essential amino acid, ^ Branched-chain amino acid, † Conditionally essential amino acid
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Total Fat | 135 g |
193%
|
| Monounsaturated | 63 g |
317%
|
| Polyunsaturated | 38 g |
188%
|
| Omega-3 | 7 g |
35%
|
| Omega-3 ALA | 5 g |
26%
|
| Omega-3 DHA | 1 g |
3%
|
| Omega-3 EPA | 1 g |
5%
|
| Omega-6 | 5 g |
23%
|
| Omega-6 AA | 0 g |
0%
|
| Omega-6 AL | 5 g |
23%
|
| Saturated | 25 g |
127%
|
| Trans Fat | 0 g |
0%
|
| Cholesterol | 374 mg |
125%
|
Others
| Nutrient | Amount | % DV |
|---|---|---|
| NAC | 1199 mg |
200%
|
| Fisetin | 250 mg |
100%
|
| Quercetin | 253 mg |
101%
|
| Apigenin | 250 mg |
100%
|
| Astaxanthin | 15 mg |
300%
|
| Choline | 622 mg |
113%
|
| Betaine | 110 mg |
11%
|
| Inositol | 0 mg | -- |
| Lycopene | 6792 mg |
679%
|
| Lutein | 95 mg |
9%
|
| Zeaxanthin | 0 mg | -- |
| Piperine | 2 g |
20%
|
| Curcumin | 80 mg |
100%
|
| Withanolides | 3 mg |
100%
|
| Hyaluronic Acid | 250 mg |
100%
|
| Boron | 3 ug |
100%
|
| Strontium | 1 ug |
100%
|
| Theobromine | 200 mg |
20%
|
| Ergothioneine | 7 mg |
134%
|
| Creatine | 225 mg |
5%
|
Weeks 14-15
Peak Muscle Growth
This block introduces an important change: a controlled calorie surplus to support two more weeks of muscle growth.After four weeks focused on building muscle, we extend that momentum by increasing energy availability while maintaining high protein intake and four weekly weightlifting sessions.
Goal: Continue building muscle at 110% of maintenance calories.
An additional nutritional trick for anabolic stimulus: Increase calorie intake to approximately 10% above maintenance. This modest surplus provides additional energy for demanding training, recovery, and new muscle protein production. Within the Calicen Protocol, this strategy supports continued growth over the next two weeks.
Intensify nutrition while keeping the Mediterranean foundation. Emphasize protein-rich plant foods such as tofu, tempeh, edamame, and other legumes. Add calories through whole grains, nuts, seeds, and olive oil, alongside the selected animal products in the plan. Include one modest serving of liver per week to broaden micronutrient intake.
Keep progressing in the gym. Follow the four weekly weightlifting sessions and progressive overload: gradually increase working weights, repetitions, or training volume while maintaining controlled technique. With consistent training and recovery, the expected outcome is measurable progress—including personal records in repetitions and working weights.
Remember the purpose of the second half of the Calicen cycle: building muscle and supporting tissue renewal.
Muscle growth primarily enlarges existing muscle fibers through the production and incorporation of new muscle proteins. These two weeks extend that building phase.
Train with purpose, eat to support the work, and recover well. Make these next two weeks count.
At A Glance
- +10% calorie surplus
- High-protein Mediterranean diet
- Protein-rich plant foods, including soy and legumes
- 1x liver per week
- 4× weightlifting sessions per week
- 1× Zone 5 cardio session per week
- Progressive overload — increase weights, repetitions,
- Personal records in repetitions and working weights as expected progress
- Prioritize sleep and recovery
What changed
Compared with the previous block
The biggest change is the 10% calories. So at 110% maintenance calories you push the body forward into anabolic muscle growth.
Compared to before
| Fasting | None. Just respect the 12h GI recovery window | |
| Cardio | Same 1x Cardio / week + walking | |
| Hypertrophy | Same 4x Weight Lifting / week | |
| Carbohydrates | +10% mostly from carbs | |
| Protein | Stay High Protein 2g/kg | |
| Fat | Same |
Nutrition & Fasting
| Protein (g/kg) | : | 2 ±0.2 |
| Protein (%) | : | 25 ±5 |
| Carbohydrate (%) | : | 40 ±10 |
| Fat (%) | : | 35 ±10 |
| Fiber (g/kg) | : | max. 0.6 |
| Energy (%) | : | max. 110 |
| Fasting (h/day) | : | min. 12 |
Fats 35.0%
Carbs 40.0%
Protein 25.0%
Note:
Fiber stays high throughout every block of the Calicen Protocol.
Exercise
| Cardio (days/week) | : | 1 |
| Hypertrophy (days/week) | : | 4 |
| VILPA (session/day) | : | 2 |
Note: Learn the difference between structured exercise and VILPA. click here.
Week's Focus:
Hypertrophy
Wellbeing
| Yoga (days/week) | : | 2 |
| Meditation (days/week) | : | 2 |
| Breathwork (days/week) | : | 2 |
Mon
Tue
Wed
OR
Thu
Fri
Sat
Sun
= Breathwork
= Meditation
= Yoga
Suggestion Note:
Feel free to mix and match the activities as you see fit.
Go your own pace and listen to your body. Daily adherence matters more than specificity.
Go your own pace and listen to your body. Daily adherence matters more than specificity.
ToDo
- check the new recipes for you
- buy groceries for the week
- Eat more than the usual. Allow overconsumption.
- Stay active all day. Keep doing the VILPAs
- Slow down at night with meditation to allow for deep recovery
Avoid
- Avoid dehydration.
- Avoid procrastination, stay disciplines with your workout, villas and meditations
Challenges
- You might want to stay at 100% calories. This would be a mistake. Allow yourself for a few weeks to go over. This has a deep resetting effect and allows for future weight loss. The body must feel that it sometimes there is enough abundance to allow itself a future effective restriction.
- You might want to go way beyond 110%. Focus on those 110%. 10% is enough to stimulate more growth, more calories than that only we add weight.
Tips
- Indulge. You earned it.
Week Summary
Week Summary Description
